The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast. But recent studies have shown that this is a big, I mean big mistake. In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry. Why?

There are several reasons, but I’ll focus on the two main issues here. When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise. While this may sound good, it’s actually bad news.

This sends a signal to your body to keep a certain amount of stored fat available for your next workout. You’re essentially telling it that it needs fat available to burn, ‘because you’ll be doing this exercise again. So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout. Obviously not what we’re looking for in terms of maximum ability to burn fat fast.

The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient. Again, this may sound good, but what is actually happening is bad for long term health. You are working only within your existing aerobic limits, without improving your aerobic capacity.

This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress. If you reduce your capacity for work, as you do in this type of exercise, you’re reducing your long term health, no to mention a poor chance of burning fat.

The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week.

These workouts will burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbs over the next 24 hours, after the workout is done! This type of work will also increase your reserve capacity and thus your ability to handle all types of stress, leading to lasting health and fitness...and 24/7 fat burning. Nice!

But the exercise must be performed correctly to be effective, and that means using sufficient intensity, and keeping your rest periods between exercises and sets down to 60 seconds or less.

The students of my Fat Burning Furnace method know this, and are reaping the benefits. When you think about how little time you have to spend compared to the typically recommended methods to get these fat burning and health creating results, it’s almost magical.

If this is his first Father's Day, you want to make it special and memorable. However, with a newborn, time can get away from you and suddenly it is a couple of days before Father's Day and you are stuck on what to get to mark the special event. Here are some last minute ideas to make this exciting day one that will last in his memory.

For the first Fathers Day, I recommend a homemade present as opposed to (or in addition to) a store bought present. You want him to be able to look back on this day and a golf shirt or tie probably won't remind him of his baby when he looks at it several years later. My husband and I started a tradition of homemade cards for important holidays when we got married and that naturally carried over into Father's Day. For that first Father's Day, I made a card that was from me, and then I made one that was from my oldest son. With stamps, paint, or markers, a homemade card can be done during naptime.

A cute picture is a quick and easy way to mark the event. Digital cameras are great because you can take a picture, upload it to a store website and pick it up as early as an hour later. Or you can use a photo kiosk that will print your picture immediately. These kiosks usually also let you add text and borders, so you can turn your picture into a ready-made, personalized card. You can choose a picture that is already Daddy's favorite or you can take a new one especially for the holiday. One picture that I have of my oldest son is of him asleep in our bed and I placed a remote in one hand and an empty can of Daddy's favorite soda tucked in his arm

You can also make a hand or foot print. This is a sweet way to capture the day and create a timeless keepsake. You want to use an acid-free, lignin-free paper and you can use washable paint or an inkpad to create the print. I have started using my scrapbook ink pads for my kid's footprints, which aren't washable but will preserve the prints through the years. So if you don't mind your child having a blue bottom of the foot, this may work for you too. I make sure to keep pink or purple ink on hand for my daughter and blue for my son. This way I can make the prints as time goes on and then I will have them ready for the holiday. This is something to keep in mind for upcoming holidays.

Once you have your picture or prints, there are a lot of ways you can present them. You can buy a nice frame, or you can get a folding frame that displays two pictures or a picture on one side and keepsake print on the other. One of my new favorite frames are magnet frames that you slide the picture in and can place on any metal surface. I have found these in the photo frame aisle of several large discount stores, and I usually pick up a few at a time so that I have them on hand. Then, if you need a last minute gift in the future, you can easily make one without even a trip to a store. These are also great because they can be moved or stored easily because they are lightweight and compact.

Finally, if it is too late for any of these last minute tips, just give that special dad the entire day off. You could even write up a couple of coupons for "Daddy's Day Off" to use throughout the year. Any new dad would love a day of no chores, extra time to relax, no diaper duty, and most importantly, some romantic alone time with you. And you can be sure that the special dad in your life will enjoy his day and remember it for years to come.

Lindy Manuel has a BA in Psychology and is the mom to a 2 year old boy and a baby girl. She can be contacted by email at lmmwriting@cox.net